fbpx

Workout of the Day

Workout of the Day

2019-02-03 10:00:00.000000
[timezone_type] => 3
[timezone] => America/New_York
)

current: DateTime Object
(
[date] => 2019-02-04 08:57:56.000000
[timezone_type] => 3
[timezone] => CST6CDT
)

diff: DateInterval Object
(
[y] => 0
[m] => 0
[d] => 0
[h] => 23
[i] => 57
[s] => 56
[weekday] => 0
[weekday_behavior] => 0
[first_last_day_of] => 0
[invert] => 0
[days] => 0
[special_type] => 0
[special_amount] => 0
[have_weekday_relative] => 0
[have_special_relative] => 0
)
–>

2/4/19

EMOM
EMOM x 17 of C&J directly into Squat Clean
Clean and Jerk (EMOM x 11)
70-75-80-Rest
75-80-85-Rest
80-85-90-Rest
All repetitions are intended to be squat cleans, with athlete’s choice on the overhead (push or split jerk). Building upwards to 90%, our aim today is to put some heavy, but not maximal, loads overhead.
Squat Clean (EMOM x 5 of 1 squat clean)
Continue building from your last clean and jerk working to a heavy single squat clean.
Metcon (Time)
21-15-9:
Kettlebell Swings (53/35)
Box Jump Overs (24"/20")
Front Squats (95/65)

Rx+
(70/53) – (30"/24")- (135/95)

KB- A heavier kettlebell, but the first set needs to be straight. If we need to break it up, let’s opt for a slightly lighter kettlebell.
BJ-Expect our "jump" to be challenged here on the first repetition.
FS-If we do complete the squats unbroken all the way through, but it causes a long transition to, and from, the barbell each round… it may not be worth it. This can be compared to an immediate transition to the barbell for a quick 12 reps, followed by another 9 to complete the first set of 21. Be smart here.

TC 15 Minutes

Leave a reply

Your email address will not be published. Required fields are marked *